Friday’s QOD

13
Jan

Friday’s QOD

Has CrossFit inspired you to try something you would have never done before?

15-12-9-6-3 reps
Squat Cleans (135/95#)
Bar-facing Burpees

Full range of motion

71 Responses

  1. Patrick

    WUx2

    Daily Squat to 220

    Deadlifts 5×135 – 5×155 (still trying to heal lower back)

    WOD as Rx’d: 12:24
    Pretty happy with the result considering the weight was 71% of my max.

    QOD: Crossfit has insipired to try SO MANY things, I don’t even know where to begin. Not just try new things, but also the way I approach them. For example, when I had my training for my current job (Install & Repair for BellAliant) I was the only person in the group who had no problem climbing up the poles. Everybody else started with fear and anxiety. I’m pretty sure I owe crossfit for feeling so confident.

    Other things I probably wouldn’t do if it wasn’t for crossfit:
    – Hiking
    – Geocaching
    – Gymnastic moves I used to only see on TV
    – House work (big projects)
    – Swimming (I was never a good swimmer)
    – Kayaking
    – Running Long distance
    – Eating fresh and healthy food

  2. WU x 2

    Strength 5’s
    55-65-70 (stop after 70 (coach recomendation, my right shoulder has been bothering me lately)

    WOD
    15-12-9-6-3
    Squat Cleans at 55 lbs
    Bar Facing Burpees

    time: 13:17

    Good one 🙂

  3. WUx2

    Dead Lifts x 5
    100 110 120 145 (160 ran out of time to do last set.)

    WOD: 15-12-9-6-3
    – Squat Cleans @ 100# for first 15 reps and 6/12reps then lighten the load to 95#
    – Bar facing Burpees

    Time: 14:55.

    Leg strength is by far my biggest weakness. I have overcome a lot of skills like pull-ups and push jerks since starting back in Aug, and I’m well on my way with other skills like ring dips, and even a little bit of hand stand push ups. The lack of proper sleep for the last 1.5 weeks hasn’t helped. But I know what must be done, and that is don’t give up, I’ll turn these tooth picks legs into chop sticks soon enough..haha.

    QOD: Really paying attention to foods and how they interact with my body. Crossfit has spiked my interest to do more research on over all health and eat better.

  4. Maria

    WU x 2

    Strength Deadlifts 5â€ēs
    95-105-115-125

    WOD
    15-12-9-6-3
    Squat Cleans at 55 #
    Bar Facing Burpees

    time: 11:46

    QOD: I never would have tried to give up bread, grains and sugar if not for Crossfit and now I can’t go back (very happy for that) I never would have tried to run a 5k or a10k for that matter, handstand pushups..the list goes on and on 🙂

  5. Kevin

    Daily Squat to 275

    WOD (Callout #6 from Jason Fleming)
    Tabata P.cleans (135#)
    53 reps

    3 minute rest

    Tabata Snatch (95#)
    26 reps

    Total = 79

  6. Joanna

    Squat to 165#

    Wod @ 95#
    12:58

    Thought that was going to take me much longer than it did. I never thought I would compete at any sport but competing at regionals last year was pretty amazing. The Hopper would have been way out of my comfort zone pre-Crossfit. Heck, even one of our daily WODs would have been way out of my happy place before. CrossFit has not only given me physical strength but also the mental strength to believe in myself and that I can do these things. I can lift heavy weight, stand on my head and squat on 1 leg 🙂

  7. Heather (Mum)

    Strength X 5
    Cleans 40-45-50-55-65
    WOD
    15-9-3
    Squat Cleans (45)
    Bar Facing Burpees
    Kevin cut down the numbers so my legs would survive. My legs thank you.

    QOD I never thought I would do any exercise except walk or swim. Crossfit has made me an addict to exercising. It has also drastically changed the way I eat. Crossfit inspired me to have the confidence to go to Certification and enter the Hopper.

  8. Darsey

    It inspired me to sign up for the No Bread Challenge.
    Also I would have never asked my wife to make me Meatza or Spaghetti Squash before. Although I could only eat the former, at least I tried both.
    I also don’t think I would have ever tried a HSPU, if it weren’t for crossfit members/trainers showing me how to do them.

  9. Michelle

    Strength: OHS x 3 35-40-45-50-55

    WOD
    15-12-9-6-3
    Squat Cleans at 55 lbs
    Bar Facing Burpees

    time: 13:27 (I think, forgot my book)

    Great WOD! Happy weekend!

  10. Amanda

    Strength: Deadlifts
    1x 125-145-165-185(f)-175(f)-175(f). WTF. My max is 205#, I did 5 reps of 175# last week, and I couldn’t budge 175# off the floor this morning ONCE.

    WOD:
    15-12-9-6-3 reps
    Squat Cleans (60#)
    Bar-facing Burpees

    T = 12:27

    I screwed up my weight, it was supposed to be 70#. I didn’t clue in until after the wod that I was using a 35# bar instead of 45#. Really frustrating morning at the gym for me, although it wasn’t all a write-off because I really liked the workout.

    QOD: Paleo.

  11. natacha

    WU x 2
    deadlifts 5RM: 155#

    WOD with 75#: 13:37… wow that felt heavy… kept thinking I should drop some weights but glad I finished it like that… thanks all for the encouragements…

    have a nice one!

  12. WUx2

    Shoulder Press x 3
    85-95-105-115-120

    WOD: 15-12-9-6-3
    – Squat Cleans @ 95#
    – Bar facing Burpees

    Time: 11:03

    I felt that one, I thought my heart was going to jump out of my chest.

  13. Could not make it in tonight so did a WOD from home.

    MOB
    WU X2

    Strength: Bench Press X 3
    65-75-85-95-105-115-120-125-130(x2)-135(x1)

    5 Rounds

    10 Paralette push ups
    10 Paralette Dips
    10 KBS (35#)

    T:6:35

  14. Corinna Rodgers

    Beep test with phased class today. Score 10.3

    WU x 2

    Strength: Squat Cleans x 1

    Practiced getting underneath the bar: 95-110-125-135

    WOD @ Rx 95 lbs

    Time: 12: 19

    Tough, but awesome WOD! My quads are just toast after this week of WOD’s.

  15. Gabriel

    WUx2

    Strength – Push Press X3
    95-115-135-145
    then focused on proper form.
    135-135-135
    between sets did some pistols.

    WOD:
    15-12-9-6-3 reps
    Squat Cleans (115#)
    Bar-facing Burpees

    Time –>10:56

    Another great one!

    Superb job 5:30!

    QOD: I have to say Paleo. It is the foundation for helpng me improve at Crossfit and
    everything else life has to throw at me.

    Have a geat weekend fella CrossFitters!

  16. Mario

    Mobility, Back exercise, Wrist warm-up

    WU “B” x3 (Good Morning, Ring Dips*, Back Extensions, Doubles, Samson)
    *Dips= 3setsx10reps unbroken (old goal I had forgotten about…) 😀 Yay!

    Practice skipping:
    – Doubles: AMRAP 10 mins = 61… (93 yesterday) 🙁
    – Singles: 1 set, max reps = 172 (PR 32 reps)

    Daily Squat to 286#

    Push Press 5RM: 115-125-135-145**
    **Stopped here, wrist were feeling good but didnt want to push it.

    WOD: 15-12-9-6-3
    – Squat Cleans (135# for 15s & 12s, 115# rest)
    – Bar Facing Burpee

    Felt very sluggish throughout the first 3 rounds of the WOD. Wrist started feeling better around the end of the 12s. Back got tired during the 12s, switched to 115#, didn’t get worst after that. Near the end, legs were fck’d. Wanted to quit this one sooooo bad, been a while since a WOD made me feel like that. Glad I finished tho. Small victories!

    Good job everyone, thanks Marcel for coming to my corner when you were done! Encouragement helped a lot!

    And now… boy am I starving!!

  17. Jeff S

    Strength: Back squat x 3
    135-160-180-200-210
    WOD
    15-12-9-6-3
    Squat Cleans at 115lbs
    Bar Facing Burpees
    time: 10:06
    Great WOD coach, an ass kicker on the legs all week!!
    Have a great weekend everyone
    Kick ass in Texas Johnny G!!

  18. Lora

    WU x 2
    (ring pushups in 2nd round)

    Back squat (x5)
    135-160-180-200-210(PR reps)

    WOD as Rx
    15-12-9-6-3
    Squat cleans @95#
    Bar facing burpees
    Time = 11:59

    WOW that was a tough one. My legs were dead after back squats and the first couple of rounds of squat cleans were brutal.

    Cashout – hip stretching

  19. Shannon

    WU x 2

    Strength- overhead squats
    15-25-35-45-55(f)-45-55

    Helped to go down in weight, get the form right then go back and complete 55#. Thank you again Kevin.

    WOD # 65

    Time: 11:19

    First week of 5 crossfit workouts and my body was begging to stop! Very happy I pushed through It 🙂 tough WOD!

  20. Heidi

    WU x 2

    Push Jerks x 5:
    60-70-75-85-95

    WOD with 70# squat cleans
    Time = 12:17

    QOD: Lifting weights of any kind. This is something I would not have had the first clue about before cross fit….well except arm curls….I had those nailed!

    Happy weekend everyone!

  21. Marcel

    WU x 2

    Push Jerk x 3

    95-115-125-135-145

    WOD with 105 lbs (should’ve been 115 lbs…Oops!)

    Time — 12:19

    As a good husband I left my wife finish first 🙂

  22. Nadine

    wux2

    Overhead Squats x 5 – 15-20-25-30-35

    ….HOLLY WOD!!!!
    I think this was the hardest one I did so far…My legs were already JELLO since Wednsday’s WOD… SO PROUD I finished it!!
    Thank you so much Marcel for staying by me when you were done and pushing me till the end!!! Im not sure if I could of finish this one alone!!

    Squat cleans @35
    Bar facing burpees35lbs

    Time: 15:30

    Great Job 6:30 crew!! 😀

  23. Hannah

    Eat healthier…

    wu x 2

    front squat: 65, 75, 85, 95, 100 (fail, did only 4 not 5)

    15-12-9-6-3 reps
    Squat Cleans (135/95#)
    Bar-facing Burpees

    55 lbs., maybe too heavy? This took me more than 19 minutes. Really appreciate support from 4:15 class. Definitely would not have finished if I had been solo. I love Crossfitters!

  24. Heather S

    wu x 2
    Strength: Pushjerk 5’s
    65-75-85-95-105 (last one was ugly :))

    WOD
    15-12-9-6-3 reps
    Squat Cleans (135/95#) @ 70#
    Bar-facing Burpees

    Time: 11:17
    Thought the first round would never end – soooo glad this was descending!
    Great work pushing through Leslie!

  25. Owen

    WU x 2
    Push Jerk 1’s…..shoulder is still a bit sore
    65-85-105-125F-115-115F…nervous of shoulder….

    WOD
    Squat Clean
    Bar Facing Burpees
    15-12-9-6-3

    time 15:43….absolutely drained

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